May 4, 2018 at 12:13 p.m.
Be sure you check with your doctor and/or dietitian concerning your diet.
And so I have recipes that have lower sodium in the ingredients.
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Low Sodium Beef and Rice
1-1/2 lbs. lean ground beef
2 T. olive or canola oil
1/2 c. diced onion
2 cloves garlic, minced
2-6 oz. each cans low-sodium V-8 or tomato juice
3 medium tomatoes, peeled and chopped
2 t. Italian seasoning
1 t. sugar
2 t. red wine vinegar (cider vinegar can be used)
1/2 t to 3/4 t. hot pepper sauce
Salt substitute to taste – optional
1/2 c. diced green or sweet red pepper
1 c. sliced fresh mushrooms
1-1/2 T. cornstarch
3 T. water
3 c. hot cooked rice (1 c. uncooked)
Cook beef, onion and garlic in oil in a Dutch oven or large sauce pan over medium – high heat until meat is no longer pink. Stir to crumble meat; pour off fat. Add next 8 ingredients. Add to beef mixture. Bring to a boil; lower heat and simmer 20 minutes, stirring occasionally.
Over medium heat stir in mushrooms; cook 5 minutes. Combine cornstarch and water, stirring until smooth. Add to beef mixture stirring until sauce is thickened and veggies are tender. Serve over rice. Makes 6 servings. 73 mg. sodium per serving. Note: Many recipes call for a very small amount of seasoning, as in 1/8 tsp. A good way to season food at the table especially when using salt is to put a small amount of salt in the palm of your hand. With the other hand take out a pinch or two and sprinkle onto your food.
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Chicken Paprika
3 lb. chicken cut into serving pieces, skinned, or 6 chicken breast halves
2 T. olive or canola oil
1 T. lemon juice
3/4 t. paprika
1/4 t. each, pepper and tarragon leaves, crushed
Place chicken pieces in a 9 x 13-inch baking pan lined with foil. Brush lightly with oil. Sprinkle with lemon juice, paprika, pepper and tarragon. Bake at 350 degrees for 40-50 minutes or until tender. Makes 4-6 servings. Three ounces cooked weight equals 63 mg. sodium per serving. For tarragon leaves, crush a small amount in the palm of your hand, measuring out the 1/4 t. you need. If adding more than 1/8 or 1/4 tsp. dried leaves , no need to crush.
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Low Sodium Spaghetti Sauce
1/2 c. finely diced onion
2 cloves garlic, minced
2 T. olive or canola oil
1/2 c. finely diced carrots
1/4 c. finely diced celery
1 t. crushed oregano leaves
1 t. crushed basil
1/4 t. pepper
2 – 8 oz. cans, no salt added, tomato sauce (Hunt’s makes no salt added sauce)
1 - 15 oz. can stewed tomatoes, or 2 c. home made with liquid
In a medium saucepan, over medium-low heat, sauté onion and garlic in oil. Add onions; sauté until transparent, about 5 minutes. Add carrots, celery, oregano, basil and pepper. Cook Stir in tomato sauce and stewed tomatoes, breaking tomatoes with a spoon. Simmer, uncovered, 30 minutes, stirring occasionally. Makes about 1 quart or 4-6 servings of sauce. 125 mg of sodium per 4 servings.
Note: I have a couple of tips for you that I use often: When spaghetti sauce is about ready to serve, combine 1 level tsp. cornstarch with about 1 Tblsp. water, mixing until smooth. Add to spaghetti sauce; cook for 1 minute stirring constantly until slightly thickened. This will keep the sauce from being watery on your plate. You can add cooked ground beef and/or sliced pepperoni or sauted mushrooms if you wish. Also, when cutting canned stewed or whole tomatoes I use a scissor to cut them, right in the can or jar, before adding to the sauce. Works great!
Thought for the Day: Diet—something to take the starch out of you.
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